9 nutrition dos and don’ts for the New Year

In some cases, foods are better consumed raw than cooked because certain cooking methods strip foods such as broccoli and watercress of some of their nutrients. Exposing these vegetables to heat damages an important enzyme, reducing the potency of certain anti-cancerous compounds contained within them. Cooking garlic also reduces the amount of the biologically active component allicin, which acts as an immune-enhancer. Moreover, some vitamins, such as vitamin C, are sensitive to heat and can be lost when foods are boiled in water.

On the other hand, there are some vegetables that offer useful health benefits when they are cooked. Some foods’ nutrient content actually increases after cooking. As an example, tomatoes provide our bodies with more lycopene (a natural substance that gives them their red colour) when cooked. Lycopene is known for its anti-cancer properties and serves as a powerful antioxidant. 

The same applies to carrots and asparagus, whereby cooking them makes it easier for our bodies to benefit from their antioxidant properties. 

There is a misconception that all fats are bad. In reality, your body needs some fat from food as it is a great source of energy and helps our bodies absorb some of the vitamins and minerals that are dependent on fat. We need fat for building cell membranes, for blood clotting and for muscle movement. However, certain types of fats are better than others and this is what we need to focus on. Good fats include monounsaturated and polyunsaturated fats while the bad ones are saturated and trans fats.

Trans fats are the worst kind by far. They are formed as a byproduct of “hydrogenation”, which is the process used to turn healthy oils into their solid form and prevent them from becoming rancid. When we expose healthy vegetable oils to high temperatures, they turn into unhealthy solid fats. Examples of foods that contain trans fats are solid margarines and vegetable shortening. They are also present in fast food, bakery products and pastries. The reason trans fats are unhealthy is because they increase the amount of harmful LDL cholesterol and reduce the amount of the heart-protective HDL cholesterol in the bloodstream. 

Trans fats create an inflammatory state in the body, increasing risk of heart disease, stroke and diabetes (as they contribute to insulin resistance).

Saturated fats are solid at room temperature and found in foods such as red meats, full-fat dairy and commercially prepared foods. A diet rich in saturated fat can increase LDL and total cholesterol, which contributes to blockages in arteries of the heart. It is recommended that saturated fat is limited to less than 10 per cent of daily calorie intake.

Good fats are found in vegetables, nuts, seeds and fish, and they are liquid at room temperature. Good fats comprise two categories, monounsaturated and polyunsaturated fats.

Monounsaturated fats are found in olive oil, canola oil, avocados as well as most nuts. Their benefit lies in their heart-healthy properties and they’re a major component of the Mediterranean diet.

Polyunsaturated fats are essential — the body cannot make them on their own and thus need they need to be obtained from the diet. There are two types of polyunsaturated fats, omega-3 and omega-6 fatty acids. Replacing saturated fat intake with polyunsaturated fats has been shown to reduce the levels of LDL cholesterol as well as lower triglyceride levels. 

3. An alternative approach to protein

For people who prefer to limit their intake of animal protein, alternative sources of protein are legumes. They are a rich source of plant protein and are also high in fibre. Include black beans, soybeans, tofu and soy milk into your diet as these foods have been reported to help lower blood cholesterol levels as well. Nuts and seeds such as walnuts, almonds, cashews and pistachios, are also good sources of protein that are heart healthy and contain a high content of polyunsaturated fat. 

Starch is a type of complex carbohydrate and it is found in foods such as potatoes and wholegrains. Starch is an essential component of a healthy diet because it is broken down in the body into glucose, which is the primary source of energy for the brain and body. 

Some starches are not broken down by the body into glucose and these are referred to as resistant starches. They act much like dietary fibre, providing the nutrition that is essential for the beneficial bacteria in our colon. 
Some good sources of starch include legumes (beans, peas and lentils), starchy vegetables such as potatoes, corn and beetroot, and wholegrain products such as wholewheat bread and cereal. 

Portion control is the best way to prevent yourself from overeating, and in turn prevent the risk of obesity.Learn to listen to hunger cues and eat mindfully. Mindful eating is about listening to what your body really needs. 

Plan your meals ahead of time and set consistent meal timings — aim to eat every four hours to prevent overeating, which results from prolonged hours of no food intake. Make sure to have breakfast every day. Studies have shown that having a nutritionally complete meal at breakfast will keep you satisfied and eating less through the day as compared to eating your meals later on.

Make your meals fibre-rich. Fibre helps keep you satiated both faster and for longer, and in turn helping you to control your overall meal portions.

Always include protein. Protein takes longer to digest than carbs, meaning it’ll keep you satiated for longer. Eating a high-protein breakfast has been shown to result in a lower caloric intake throughout the rest of the day. So add a boiled egg at breakfast or some low-fat cheese or toast. 

Use smaller plates and cutlery. The bigger the plate, the more food it fits, and the more you are likely to overeat. Using smaller plates and bowls can trick your brain into thinking that you have eaten more than you actually have. 

Serve yourself 20 per cent less than usual. Gradual small reductions in meal portion will help you eat less without noticing. If you still feel hungry, you can add some vegetables to your meal to help fill you up more.

Eat your meals slowly. It takes around 20 minutes for the message to reach the brain that your stomach is full. When we eat our meals fast, we tend to overeat as we do not give enough time for the message to reach our brains that we have indeed had the amount we needed.

Monosodium glutamate (MSG) is a flavour enhancer that is a common food additive to Chinese food, canned vegetables, soups and processed meats. MSG has been classified by the FDA as safe, but its use is still controversial. Having too much MSG has however been linked to negative physical symptoms such as headaches, flushing, sweating, chest pain, nausea and weakness in some people who are sensitive to MSG and this is referred to as the “Chinese restaurant syndrome”. So far, however, there is still no definitive evidence of a link between MSG and these symptoms. Moreover, some studies have linked MSG intake to weight gain, yet the results are still controversial.

Fad diets promise quick weight-loss yet they do so in an unhealthy and unbalanced diet. Some fat diets claim that they help you lose fat, yet what you are really losing is water weight. 

Commonly reported fad diets include:
High-protein diets They require the consumption of large quantities of protein to lose weight. This can be dangerous as consuming protein above the body’s requirement can place strain on the liver and kidneys and the weight that is lost with this diet is usually due to water and not fat. 
Liquid diets These diets are harmful because they deprive the body from nutrients that may be beneficial to the body. Moreover, the results from this type of diet are temporary. Once normal eating resumes, weight is regained, and many times the result is a higher weight than at baseline. 

Grapefruit diet This diet is based on the notion that grapefruits help to burn fat. This diet is dangerous because it is too restrictive; it is low in calories and leads to deficiencies in essential vitamins and minerals.

Fad diets do not lead to maintainable long-term weight control. They tend to be restrictive and difficult to follow for a prolonged period of time. Once the weight is lost, weight is regained as the dieter resumes to normal eating habits. Moreover, due to restrictive nature of these diets, foods loaded with nutrients — such as dairies, wholegrains, fruits and vegetables — are deprived, and this can increase the risk of chronic ailments such as heart disease and osteoporosis. 

Your body needs carbohydrates for energy. The end product of carbohydrate digestion is glucose, which is the primary source of energy for the brain and body. Diets that are restricted in carbohydrates can leads to an increase in fatigue, a decrease in body energy supplies and in endurance.

Moreover, carbohydrate stores are tied to fluids in the body. When we do not get enough carbohydrates from our diet, the body pulls from our stores, pulling fluids along the way, thus leading to a loss of fluid and electrolytes. This can lead to low blood pressure and decreased performance.
 
A diet that is low in carbohydrates can also put your body in ketosis, which often occurs in starvation. Without adequate carbohydrates to provide you with energy, the body starts using fat as its source of energy, leading to a state of ketosis.

The problem with drinking our calories is that our body does not register liquids the same way it does solids.

Some studies have shown that drinking your calories can lead to weight gain whereas others have shown weight loss benefits so the results are still inconclusive. Calories in beverages however do not seem to result in eating any less at the next meal, thus leading people to result in an increase in the overall caloric intake even though they feel fuller after drinking beverages. 

Studies have shown that people who eat calories in the form of solid food naturally compensate by reducing the rest of their food intake. Ingesting liquid calories, however, does not lead to the compensation mechanism of eating fewer calories, which can lead to weight gain.

It is always recommended to eat your calories as you are more likely to feel full after eating if you eat your meals slowly. Moreover, foods that are lower in energy density such as fruits and vegetables can help you feel full on fewer calories as compared to foods that are high in energy density, such as those that are packed with sugar.